Warm up
0-2mins progress from single unders to double unders
2-7 mins squat and pull ups. mobility position work to work into OHS and a few pull ups
7-12mins equipment set up and weight selection
Strength
OHS 5,5,5,5
max strict pull ups between sets
Conditioning
Level 1 
13 rounds and 9 rounds ladies
20 DU
200m row
Level 2 
15 rounds males and 13 rounds ladies
20 DU
200m row
Core 
3 round 
30 hollow rock
20 standing side bend teapots each side 32,24,16KB